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WSRP

by wiktor S.
1 athletes joined

Program Description

-High rpe SBD -minimal volume for sbd -SBD > powerlifting accessories > bodybuilding accessories -4× bench ; 2× squat ; 2× deadlift ; bodybuilding accessory day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 31, 2024 03:57
  • Last Edited
    Jun 18, 2025 11:57

Summary

Transform your strength with the WSRP, an 8-week program designed to elevate your lifting game. Committing to 5 days a week, you'll tackle a variety of barbell and machine exercises, focusing on key movements like the bench press, deadlift, and leg press. Each session is crafted to push your limits, enhance muscle growth, and improve overall performance. Get ready to build strength, confidence, and a physique that reflects your hard work!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Squat (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 7-8
4
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
5
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
6 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 9
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 9
3
Tricep Pushdown (Cable)
3
5-8 reps
RPE 8
4
Bent Over Row (Barbell)
3
5-7 reps
RPE 8
5
Face Pull
3
10-20 reps
RPE 10
6
Seated Hamstring Curl
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Leg Press
3
5-7 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Shrug (Barbell)
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-7 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10-20 reps
RPE 10
4
Face Pull
3
10-20 reps
RPE 10
5
Lat Pulldown
3
5-7 reps
RPE 8
6
Back Extension (Weighted)
3
6 reps
RPE 8
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Paused)
2 Sets
3-6 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Leg Press
3 Sets
5-7 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Shrug (Barbell)
3 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Leg Press
3 Sets
6 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Shrug (Barbell)
3 Sets
10-20 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@10
4
Face Pull
3 Sets
10-20 Reps
@10
5
Lat Pulldown
3 Sets
5-7 Reps
@8
6
Back Extension (Weighted)
3 Sets
6 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Squat (Barbell)
3 Sets
3-5 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
@7-8
4
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@8
5
Bent Over Row (Barbell)
3 Sets
5-7 Reps
@8
6
Seated Hamstring Curl
3 Sets
5-8 Reps
@8
Day 3
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@9
2
Tempo Squat (Barbell)
3 Sets
3-5 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
5-8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
5-7 Reps
@8
5
Face Pull
3 Sets
10-20 Reps
@10
6
Seated Hamstring Curl
3 Sets
5-8 Reps
@8